Comparing Nutrients in 100 calories Dried Basil Spices VS Cardamom

Weight per 100 calories

• Dried Basil Spices: 43g
• Cardamom: 32.2g

Cardamom Spices have 1.3 times more energy per unit of mass than Dried Basil Spices, which is high in comparison to other foods. Dried Basil Spices having above average energy density.

Which food has more nutrients per 100 calories - Dried Basil Spices or Cardamom?

Macros Ratio

	Protein	Fat	Carbs
Dried Basil Spices	29%	11%	60%
Cardamom	11%	16%	73%

Macro Nutrients

	Dried Basil Spices	Cardamom	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.75g	2.22% 2.15g	97g per day for Men 19-50 years
Saturated Fat	2.9% 0.93g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	8.05% 0.13g	2.4% 0.039g	1.6g per day for Men 19-50 years
Omega 6	0.5% 0.085g	0.59% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.8% 20.5g	17% 22g	130g per day for Men 19-50 years
Sugars	1% 0.73g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.44% 0.32g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.32g	NA	g per day for Men 19-50 years
Sucrose	% 0.009g	NA	g per day for Men 19-50 years
Fiber	42.6% 16g	23.7% 9g	38g per day for Men 19-50 years
Protein	17.6% 9.86g	6.18% 3.46g	56g per day for Men 19-50 years

Vitamins

	Dried Basil Spices	Cardamom	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.86% 0.034mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.6% 0.52mg	4.5% 0.059mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	2.2% 0.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.2% 0.36mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.2% 0.58mg	5.7% 0.074mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	33.3% 133μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.38% 0.34mg	7.5% 6.75mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	30.6% 4.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	613% 736μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Basil Spices	Cardamom	Recommended Dietary Allowance
Calcium	96% 961mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	13.7% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	482% 38.5mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	72.7% 305mg	17.5% 73.6mg	420mg per day for Men 19-50 years
Manganese	183% 4.2mg	391% 9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	16.8% 118mg	8.18% 57.2mg	700mg per day for Men 19-50 years
Potassium	33% 1129mg	10.6% 360mg	3400mg per day for Men 19-50 years
Selenium	2.34% 1.3μg	NA	55μg per day for Men 19-50 years
Sodium	2.17% 32.6mg	0.39% 5.8mg	1500mg per day for Men 19-50 years
Zinc	27.7% 3.05mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	0.12% 4.44g	0.072% 2.66g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Dried Basil Spices vs Cardamom:

• Dried Basil Spices have more Vitamin A, 8.8 times more Vitamin B2, 5.9 times more Vitamin B3 and 7.8 times more Vitamin B6 than Cardamom Spices.
• While Cardamom Spices contain 1.9 times more Vitamin B1 and 19.7 times more Vitamin C than Dried Basil Spices.
• Both Dried Basil Spices as well as Cardamom Spices have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Dried Basil Spices vs Cardamom:

• Dried Basil Spices have 7.8 times more Calcium, 7.3 times more Copper, 8.6 times more Iron, 4.1 times more Magnesium, 2.1 times more Phosphorus, 3.1 times more Potassium, 5.6 times more Sodium and 1.3 times more Zinc than Cardamom Spices.
• While Cardamom Spices contain 2.1 times more Manganese than Dried Basil Spices.

Comparison of macro-nutrients per 100 calories:

• Dried Basil Spices have 4.2 times more Saturated Fat, 3.3 times more Omega 3, 1.8 times more Fiber and 2.9 times more Protein than Cardamom Spices.
• Both Dried Basil Spices and Cardamom Spices have similar amounts of Energy, Fat and Carbohydrate per 100 kcal.
• Both Dried Basil Spices as well as Cardamom Spices have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.